Persist Day 1 Week 1

Crossfit Charlottesville – CrossFit

Clean & Squat

Warm-up (No Measure)

Warm Up  2-3 Sets

10 Alternating Goblet Curtsy Squat (5/leg)

5/arm Single Arm KB Overhead Walking Lunges – moderate load

5 Burpee to High Jump (get UP!)

Olympic Lifting Skill Development – Clean Squat Focus

Olympic Lifting Skill Development – Clean Squat Focus

Every 90sec x 4-5 Sets:

1 Segment Clean Grip Deadlift 3131 Tempo

1 Segment Power Clean

3 Front Squats 21X1 Tempo

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Metcon (No Measure)

10min Continuous for Quality

30m Dual KB Rack Carry

30sec Ring Row or Body Row Hold

30m Farmers Carry

10 Goblet Curtsy Squats

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Optional Open Gym Add on

3-4 Sets:

A1. Deadlift; 20X1 x 3-5reps (tough)

rest 30sec

A2. Rower Hamstring Curls on Bench x 12-15reps (sub stability ball or sock/slider hamstring curl on floor if no rower)

rest 30sec

A3. Banded Russian KBS x 15 FAST (moderate weight)

rest 2 mins before starting A1 Again.

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